Njira yodziwika kwambiri yodyera zipatso za citrus, monga malalanje ndi zipatso za mphesa , ziri mu galasi monga madzi, makamaka pa kadzutsa . Zikuwoneka kuti gulu la madzi a lalanje ndi madzi a mphesa monga chakudya cham'mawa chimakhala champhamvu moti anthu saganizira za kudya tsiku lonse. Ndizochititsa manyazi chifukwa zipatso za citrus zimakhala zotsika mtengo, zowonjezera, komanso zikupezeka chaka chonse.
Zipatso za cititrus zili ndi vitamini C wambiri, phytochemicals, ndi fibre . Chipatso chotchuka kwambiri cha citrus ndi lalanje, nthaŵi zambiri chimakhala ngati madzi a lalanje m'mawa. Ma mandimu, mandimu, ndi zipatso za mphesa ndizochepa kwambiri. Mankhwala a malalanje, tangelos, ndi tangerine ali ndi makilogalamu ena owonjezera, koma akadalibe olemera kwambiri.
Zipatso zamitundumitundu zimasiyana ndi zowawa. Ma mandimu ndi mandimu ndi owawa kwambiri, choncho zimakhala zovuta kuzidya okha. Zipatso zam'mphesa sizowopsya, koma zimakhala zachizoloŵezi kutulutsa zipatso zamphesa ndi shuga pang'ono. Manyowa ndi tangerines ndi okoma kwambiri.
Kusankha, Kusunga, ndi Kukonzekera Zipatso za Citrus
Zipatso za cititere ziyenera kukhala zolimba ndikumva zolemera pang'ono pa kukula kwake pamene mukuzitenga. Sankhani zipatso zomwe sizowonongeka ndipo muli ndi mapepala osakanikirana.
Mitedza yambiri yamaluwa imakhala yosungika chifukwa mumatha kusungira kutentha kutentha ngati zikopazo sizikhala bwino. Akakulungidwa kapena kupukuta, thupi liyenera kusungidwa m'firiji.
Idyani iwo masiku atatu mpaka 4.
Sungani malalanje anu ndikulekanitsa zigawozo. Zipatso zam'mphesa zingakonzedwe motere, koma akhoza kuthandizidwa shuga kapena sweetener wina. Mungagwiritsenso ntchito malalanje ndi zipatso zamphesa mu maphikidwe, kapena mutumikire madzi monga chakumwa. Onani kuti pamene mugula madzi a mpesa, nthawi zambiri yakhala yowonjezerapo shuga - werengani zosakaniza kuti awone zomwe zili.
Malingaliro Opambana pa Zipatso za Citrus
Anthu ambiri amafunika kudya zipatso ndi ndiwo zamasamba, kotero kudya malalanje masiku angapo pa sabata ndi njira yabwino kwambiri yothetsera chosowacho. Nazi malingaliro othandizira kupeza malalanje ambiri mu zakudya zathanzi:
- Sungani malalanje opanda mbewu mu mbale ya zipatso (mpaka masiku 4 kapena 5 ndi mapepala osakaniza) kuti muzitha kudya zosavuta.
- Fukani shuga wofiira pamwamba pa magawo a mphesa ndi kuwaphira mu uvuni
- Tangerines ndi clementines ndi abwino kwa ana chifukwa ndi ovuta kuzizira komanso okoma kwambiri.
- Ikani magawo a lalanje mu chidepala chaching'ono cha pulasitiki ndikunyamula ndi zina zonse za chakudya chamasana.
- Pezani lalanje, pewani magawo theka ndikuwonjezera ku saladi yatsopano.
- Onjezerani magawo a mandimu kapena laimu kuti mukhale wonyezimira kapena madzi omveka.
- Pangani zokometsera zowonjezera mavitamini ozizira ndi madzi a madzi a mandimu mu nkhungu kapena makapu ang'onoang'ono a mapepala okhala ndi timitengo.
> Chitsime:
> USDA National Nutrient Database ya Standard Reference (Release 28, yotulutsidwa September 2015, yochepetsedwa pang'ono mu May 2016)